It is with a lot of emotion that I need to let all of you know that I am stepping down as CFNE Competitor’s coach.

About three years ago I walked into Ben’s office looking for a way to give something back to the CFNE community that had given me so much. With the responsibilities of being a dad, a husband, a head hockey coach, and running a wealth management practice, I knew there was too much on my plate to take on the responsibility of coaching classes, but at the same time I knew I had to do something. Ben and I decided to give it some thought and see what we could come up with.

A few days later, we figured it out- I would become the CFNE competitor’s coach. It was perfect- it wouldn’t require me to teach classes, but at the same time I could have an impact helping the community in competition. While I didn’t have the background or expertise in coaching movement that our top coaches have, I did have a lot of experience in competition, and might be able to provide some advice—whether it was getting ready for a scaled division in a local throwdown, the open, or the regionals.

So- fast-forward 3 years, and as this time comes to an end my hope is that in some small way, my cheat sheets, pointers and advice have been helpful to at least a few of you along the way. However, right now I feel pretty clearly that its time for me to spend a little less time in the gym and little more time with my family, and I just don’t feel right about calling myself a “coach” at CFNE and putting myself in the same category as the rest of the world-class coaching staff that Ben has assembled if I can’t make the same commitment. I will always be willing to answer a question after class or an email about a workout as best I can, but I just can’t formally accept that role any longer.

Which brings me to an awesome piece of news:

Kevin Montoya is the new CFNE Competitor’s coach!!!

This is a huge win for the CFNE community. I can tell all of you first-hand that after competing and training side by side with Kevin on Team CFNE for the last 2 years, you will never meet a more dedicated, more committed, and more thoughtful competitor and teammate than Kevin. In addition to being a world-class athlete, his mental and physical preparation for competition is second to none, and I know that he will take this same approach in getting all of our CFNE competitors ready as well.

Derek–you have been an amazing leader and role model for CFNE—from beginners just starting out, to the competitors. Thank you for all you have done and accomplished to help make CFNE the BEST. Best of luck to you and see you around in the box!

Derek and Kevin – thanks to both of you for the incredible contributions you make to CFNE, and congratulations on all that you have achieved, and helped others to achieve. There is a lot of hardware up on that shelf outside Ben’s office, thanks in no small part to you guys. Derek – as you know, I have achieved things beyond what I could dream, and you have been a big part of that. Thanks!

Happy Tuesday everyone! Congrats Kevin on your new role! And best of luck to you Derek!
1.5 mile run Pre-WOD
Donny: 18:02 with 105#. Yikes! Tried to push myself today but it might have been too much bc it’s no fun doing 21 single deadlifts for your last round. But happy to have it in the books.
Funnily tried to run a mile after that and made it 1/2 and stopped. Legs were mush after that and two track workouts this past weekend. So opted for some du practice and got 10.
Have a great day everyone!

My back doesn’t hurt too bad, so I didn’t want to mess with it. Jen W asked me, “Deadlifts hurt you, but hang power cleans don’t?” I don’t know why, but nope… they don’t. It was only 50#, maybe that was why (although my grip was fried by the end of that!). Being semi-permanently injured is very frustrating because I have days where I have to substitute and the sub isn’t challenging enough. But that was not the case today.

So thanks for the suggestion Harry. I accomplished all I wanted to this morning. Get sweaty and wind up in a heap on the floor.

HAAAUGGGE class this morning…..happy to hear because I bragged at the CF Frankfurt that we have about 20 people every morning at 5:30…today was 30+. Nice work mayhemers….might be time for a new t-shirt.

Derek you’re a true leader in and out of the gym! One impressive individual!

Kevin, looking forward to your advice and guidance in the future.

3×5 OHS 155
Donny 13:56RX 21, 15, 9, 9 sets unbroken.
10 sets 30 du’s

For all of you reading this pre wod. Take a look at the link from coach Geoff. Donny died at 21. A hero and young kid who will never do a burpee or deadlift again. Keep him in your mind the whole wod and I guarantee you a PR. Get after it!

Derek – thanks for everything you have done for CFNE and for me as a competitor over the years. Your patience, positive attitude and confidence in our athletes has made you a wonderful coach. Kevin – good luck in this additional role. I am no longer a competitor, but know that many will be very fortunate to have you!

Donny at home – 115# to preserve hammies, so kind of a metcon for me. Not sure on time, around 11 mins.